Roasted Veggie Strata

Diabetes Recipe: Roasted Veggie Strata

This egg-based entrée is great any time of the day and the leftovers can be an easy grab-and-go lunch for the next day.

Prep Time: 20 minutes

This Recipe Serves 8


Cooking spray
1 (8-ounce) package sliced mushrooms
1 medium (6-ounce) sweet potato, peeled and diced
1 medium onion, diced
1 medium red bell pepper, seeded and diced
½ teaspoon salt-free Spike seasoning
2 eggs
4 egg whites
1 teaspoon dried mustard
2 tablespoons chopped fresh sage
½ teaspoon salt (optional)
½ teaspoon ground black pepper
8 (1.5-ounce) slices whole wheat bread
½ cup shredded Parmesan cheese, divided


  1. Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray.
  2. Toss all of the vegetables together and spread evenly on the baking sheet. Spray the vegetables with 5-6 sprays of cooking spray and season with salt-free Spike seasoning.
  3. Roast the vegetables for 30 minutes, then set aside to cool slightly.
  4. Whisk together the eggs, egg whites, dried mustard, sage, salt (optional), and black pepper.
  5. Coat a 9×13-inch casserole dish with cooking spray. Tear four pieces of the whole wheat bread into pieces and layer them on the bottom of the casserole dish. Top with ½ the roasted vegetables and ¼ cup Parmesan cheese. Pour half the egg mixture over the bread, vegetables, and cheese.
  6. Repeat the layering process with the remaining torn bread, vegetables, cheese, and egg mixture. Press down on the casserole with a spatula to ensure all of the bread soaks in the egg mixture. Let the strata sit at room temperature for 15 minutes.
  7. Bake the strata for 30 minutes.
  8. To serve, cut the strata down the middle lengthwise, then cut down the middle width-wise. Cut each half down the middle width-wise again to make 8 equal servings.

Recipe Cost: $9.59

Side Suggestion: Serve this strata with a green salad topped with light balsamic vinaigrette.

Choices: 1½ Starch, 1 Vegetable, 1 Lean Protein

Recipe Reference

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